Gentle Movements

Tailored to support how you’re feeling. Check things off as you go.

YOUR LIST
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Pick movements you’d like to do from the library below.

movement library
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Seated Figure-4 Stretch

Cross ankle over opposite knee. Sit tall. Lean forward until you feel a stretch in your hip. Stop if sharp pain.

20–30 seconds each.

Browse Full Library
more ways to move
Want a personalized 12-week plan?
Full

The BMI Calculator builds a gentle movement plan around your goals.

Try the BMI Calculator
Managing a health condition?

TActivate a condition like anemia or hypertension and we’ll tailor your movement to support it.

Explore conditions

Gentle Movements

Tailored to support how you’re feeling. Check things off as you go.

Good to see you back!

Today's a fresh start, no catching up needed. Showing up is the win.

Even a few minutes counts. Try Seated Hamstring Stretch

Anemia plan Active Temporary

Active since June 2026

Manage Condition
Recommended for your condition
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Seated Figure-4 Stretch

Cross ankle over opposite knee. Sit tall. Lean forward until you feel a stretch in your hip. Stop if sharp pain.

20–30 seconds each.

Tip: drink 8 oz water before and after movement.

your list
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Browse Full Library
Put these on specific days
Full

Schedule your movements across the week and get gentle reminders, all inside the app.

Upgrade to Full
more ways to move
Want a personalized 12-week plan?
Full

The BMI Calculator builds a gentle movement plan around your goals.

Try the BMI Calculator

Gentle Movements

Move gently, your way. Build a simple list and check things off as you go.

Good to see you back!

Today's a fresh start, no catching up needed. Showing up is the win.

Even a few minutes counts. Try Seated Hamstring Stretch

your list
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Seated Figure-4 Stretch

Cross ankle over opposite knee. Sit tall. Lean forward until you feel a stretch in your hip. Stop if sharp pain.

20–30 seconds each.

Browse Full Library
Put these on specific days
Full

Schedule your movements across the week and get gentle reminders, all inside the app.

Upgrade to Full
more ways to move
Managing a health condition?
Full

TActivate a condition like anemia or hypertension and we’ll tailor your movement to support it.

Explore conditions
Want a personalized 12-week plan?
Full

The BMI Calculator builds a gentle movement plan around your goals.

Try the BMI Calculator
Back
Movement library

Movement library

Home / Health Condition / Movement Library

23 movements. Add the ones you’d like to do.

Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Seated Figure-4 Stretch

Cross ankle over opposite knee. Sit tall. Lean forward until you feel a stretch in your hip. Stop if sharp pain.

20–30 seconds each.

Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Seated Figure-4 Stretch

Cross ankle over opposite knee. Sit tall. Lean forward until you feel a stretch in your hip. Stop if sharp pain.

20–30 seconds each.

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Seated Figure-4 Stretch

Cross ankle over opposite knee. Sit tall. Lean forward until you feel a stretch in your hip. Stop if sharp pain.

20–30 seconds each.

Done

Gentle Movements

Your movement, gently planned across the week.

This week
Your week isn’t scheduled yet 

Browse the library and add your first movement. Each week starts fresh.

Browse Full Library

Want movements tailored to you?

TODAY
From your condition · Anemia
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Morning
Added by you
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Morning
Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Evening
TO SCHEDULE
From your condition · Anemia
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

From your BMI plan
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Browse Full Library
tuesday
Nothing scheduled

Rest is part of it. Add something light if you’d like.

TO SCHEDULE
From your condition · Anemia
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

From your BMI plan
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Browse Full Library

Good to see you back!

Today's a fresh start, no catching up needed. Showing up is the win.

Even a few minutes counts. Try Seated Hamstring Stretch

TODAY
From your condition · Anemia
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Morning
Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Evening
From your BMI plan
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Morning
Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Evening
Added by you
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Morning
Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Evening
TO SCHEDULE
From your condition · Anemia
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

From your BMI plan
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Browse Full Library
thursday
Nothing scheduled

Rest is part of it. Add something light if you’d like.

TO SCHEDULE
From your condition · Anemia
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

From your BMI plan
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Browse Full Library
TODAY
From your condition · Anemia
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Morning
Added by you
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Morning
Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Evening
TO SCHEDULE
From your condition · Anemia
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

From your BMI plan
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Browse Full Library
Your week isn’t scheduled yet 

Pick a movement below and choose the days that fit. Each week starts fresh.

Start with Seated Pelvic Rock
TO SCHEDULE
From your condition · Anemia
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

From your BMI plan
Seated Pelvic Rock

Sit tall. Tilt pelvis forward (arch). Tilt pelvis back (tuck). Move slowly.

Duration/Rep: 15–20 reps

Seated Hamstring Stretch

Extend one leg. Flex foot. Lean forward from hips (not rounding back). Hold gentle stretch.

Duration/Reps: 20–30 sec each

Browse Full Library